Tofu & Capsicum Paratha Recipe (Stuffed Tofu Flatbread)
Looking for a wholesome and hearty lunch thatโs not only healthy but also bursting with flavors? The Tofu & Capsicum Paratha is the perfect solution. This North Indian-inspired dish combines the goodness of whole wheat flour with the nutritious filling of tofu, green bell pepper (capsicum), and an array of aromatic spices. Rich in protein, fiber, and vitamins, these stuffed flatbreads make a wonderful meal on their own. Serve them with your favorite chutney or raita for an extra zing, and enjoy them hot or packed for a delightful lunchbox treat.
Ingredients
For the Dough:
| Ingredient | Quantity |
|---|---|
| Whole Wheat Flour | 2 cups |
| Salt | 1/2 teaspoon |
| Oil | 1 teaspoon |
For the Filling:
| Ingredient | Quantity |
|---|---|
| Tofu (crumbled) | 1 cup |
| Green Bell Pepper (Capsicum, finely chopped) | 1 |
| Cumin Powder (Jeera) | 1 teaspoon |
| Green Chillies (finely chopped) | 2 |
| Coriander Leaves (Dhania, finely chopped) | 1 tablespoon |
| Salt | To taste |
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Serves: 14-16 parathas
Instructions
Making the Dough:
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Prepare the Dough: Start by placing 2 cups of whole wheat flour in a large mixing bowl. Add 1/2 teaspoon salt and mix well. Gradually add water, little by little, while kneading the dough. Continue until the dough reaches a soft, pliable texture. Knead for 3-4 minutes until smooth and elastic. Use the fold-and-press technique for better results.
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Add Oil: Once the dough is smooth, drizzle 1 teaspoon of oil over it and knead it again. This will help keep the dough soft and prevent it from sticking. The dough should be smooth but not sticky.
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Rest the Dough: Divide the dough into 14-16 equal-sized portions. Cover the dough with a damp cloth and let it rest while you prepare the filling.
Preparing the Filling:
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Crumble the Tofu: Take 1 cup of tofu and crumble it using your fingers or a fork. It should resemble small, soft crumbles.
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Prepare the Vegetables: Add 1 finely chopped green bell pepper (capsicum) and 1 tablespoon of finely chopped coriander leaves to the tofu. The coriander adds freshness and flavor to the filling.
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Spice it Up: Next, add 2 finely chopped green chillies and 1 teaspoon of cumin powder (jeera) to the mixture. Add salt to taste and mix everything thoroughly. This will be the stuffing for your parathas.
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Divide the Filling: Divide the filling into 10-12 equal portions. This will help you manage the stuffing and dough better while making the parathas.
Assembling the Parathas:
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Roll the Dough: Take one portion of the dough and dust it with some flour. Roll it out into a 3-inch diameter circle on a flat surface. Repeat the same with another portion of dough.
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Add the Filling: Place one portion of the tofu and capsicum filling in the center of the first rolled dough circle. Spread the filling evenly, leaving some space along the edges.
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Seal the Paratha: Place the second rolled dough circle over the filling. Gently press the edges to seal the paratha and ensure the filling doesn’t leak out. Press down lightly on the paratha with your palms to release any trapped air pockets.
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Roll Again: Gently roll the stuffed dough with a rolling pin, applying light pressure to avoid spilling the filling. Roll it evenly into a circle.
Cooking the Parathas:
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Preheat the Skillet: Heat a skillet or tava on medium heat. Once itโs hot, place the rolled paratha on it.
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Cook the First Side: Let it cook for about 30-45 seconds, or until small bubbles appear on the surface. Flip the paratha.
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Add Oil or Ghee: Drizzle a teaspoon of ghee or oil on the flipped side and spread it evenly. Flip the paratha again to cook the oiled side.
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Press and Cook: Press the paratha gently with a spatula to ensure it cooks evenly. Flip a few more times, adding more ghee or oil if necessary, until both sides are golden brown and crisp.
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Repeat: Continue the same process for the remaining dough portions and filling.
Serving:
Once the parathas are cooked, remove them from the skillet and place them on a plate. Serve the hot Tofu & Capsicum Paratha with boondi raita, coriander chutney (dhaniya pudina chutney), or your favorite pickle. These parathas also make an excellent snack or lunchbox meal, as they stay soft even when reheated.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 190 kcal |
| Protein | 8 g |
| Carbohydrates | 25 g |
| Fat | 7 g |
| Fiber | 4 g |
| Sodium | 300 mg |
Tips:
- If you’re looking for a variation, you can add finely chopped spinach or grated carrots to the filling for an extra nutritional boost.
- To keep the parathas soft in a lunchbox, wrap them in foil or parchment paper to retain moisture.
- For a richer flavor, you can replace the oil with ghee while cooking the parathas.
Enjoy this simple yet nutritious Tofu & Capsicum Paratha as a wholesome meal that’s sure to satisfy your taste buds and provide lasting energy throughout the day!
